Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95 hang power cleans) with high-skill chest-to-bar pull-ups in a continuous 21-15-9 format with no built-in rest. The lateral barbell burpees create significant fatigue between the other movements, while the hang power cleans will tax grip and shoulders before attempting chest-to-bar pull-ups. Most average athletes will need to scale the weight or substitute regular pull-ups due to the skill and fatigue demands.

Benchmark Times for WOD

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of hang power cleans, burpees, and pull-ups will severely test upper body and posterior chain muscular endurance capacity.
• Endurance (7/10): The 21-15-9 format with three demanding movements creates significant cardiovascular stress, requiring sustained aerobic output throughout the descending ladder.
• Power (7/10): Hang power cleans are explosive by nature, and lateral burpees require rapid force production for jumping movements throughout the workout.
• Strength (6/10): Hang power cleans at 135/95 lbs require moderate strength, while chest-to-bar pull-ups demand significant relative strength for multiple repetitions.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick movement cycling to minimize time, especially as fatigue accumulates in later rounds.
• Flexibility (4/10): Hang power cleans require hip and ankle mobility, while chest-to-bar pull-ups demand shoulder flexibility for full range of motion.

Movements

• Lateral Burpee Over Bar
• Chest-to-Bar Pull-Up
• Hang Power Clean

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Hang Power Clean (135/95), Lateral Barbell Burpees, and Chest to Bar Pull Ups. I'll analyze this against the Elizabeth benchmark (21-15-9 squat clean 135/95 + ring dip) as the closest anchor, with adjustments for movement differences. Movement Analysis: - Hang Power Clean (135/95): Similar to Elizabeth's squat clean but slightly easier (no squat component). Estimate 2-3 sec per rep fresh. - Lateral Barbell Burpees: More challenging than standard burpees due to lateral movement and barbell obstacle. Estimate 4-5 sec per rep. - Chest to Bar Pull Ups: More demanding than standard pull-ups but less than ring dips. Estimate 1.5-2.5 sec per rep. Round-by-round breakdown: Round 1 (21 reps each): HPC 21×2.5=53s, Burpees 21×4.5=95s, C2B 21×2=42s, transitions 10s = 200s Round 2 (15 reps each): HPC 15×2.8=42s, Burpees 15×5=75s, C2B 15×2.3=35s, transitions 8s = 160s (1.15x fatigue) Round 3 (9 reps each): HPC 9×3=27s, Burpees 9×5.5=50s, C2B 9×2.5=23s, transitions 5s = 105s (1.2x fatigue) Total estimated time for L5 athlete: 465s (7:45) Comparing to Elizabeth anchor (L5: 360-420s), this workout should be slower due to: 1) Lateral barbell burpees being significantly more time-consuming than ring dips, 2) Chest to bar pull-ups requiring more precision than ring dips for most athletes. The burpees alone add substantial time. Adjusting Elizabeth's L5 range (360-420s) upward by 15-20% to account for the more time-consuming burpee component: L5 target around 420-480s. Final targets: L10: 240s (4:00), L5: 420s (7:00), L1: 720s (12:00)

Modality Profile

3 movements total: Hang Power Clean (W), Lateral Burpee Over Bar (G), Chest-to-Bar Pull-Up (G). Two gymnastics movements (67%) and one weightlifting movement (33%), rounded to nearest clean percentages.